If you can’t plank, bring the plank to you
Joint pain is no joke. About 40 million people in the U.S. suffer from arthritis. Whether yours is osteoarthritis, or rheumatoid arthritis, most experts and those with arthritis agree that moving will keep you feeling better.
Reducing your weight to help decrease the load on joints is the recommendation. Conditioning your larger muscle groups will have the greatest positive influence on your metabolism.
But the trick is finding exercise movements that you can comfortably do that don’t leave you in more pain after.
If you suffer from knee, hip, or ankle pain getting up and down from the floor to do exercises is a problem. Squats and lunges that focus on lower body can be painful. Water exercise can be an excellent way to reduce the effects of gravity and make exercise more comfortable, but it’s not always convenient.
Plank-style exercises are great to whip you into shape, perfect for strengthening your core — but they can be difficult on your joints if your suffer from arthritis.
In my video you’ll see a modified version you can try at a couple of different levels. One should be just right for you, and hopefully you can work into the other levels.
Give it a try and let me know what you think…
Start your plank with a high chair seat or the back of a couch.
Progress when that becomes easy to a lower chair.
To further progress, try the surface of a stable ottoman.
Tips for Plank Success:
- Focus on maintaining your core.
- Think of keeping the same space between the ribs and the hips throughout the exercise.
- The height of the leg you lift is not as important as maintaining that core and feeling the connection to your gluteal muscles in the hips.
For more ideas on how to exercise in your second fifty, watch the Flipping 50 TV show. Episode 1 shows you more ways to exercise so you don’t exacerbate lower body joint pain and episode 9 is all about how to reduce inflammation associated with arthritis.